(makes 4 servings)
Ingredients:
- 2 c. organic sweet potatoes, washed & chopped
- 1 c. organic sweet onion, sliced
- 1 (15.5 oz) can organic no sodium garbanzo beans, rinsed & drained
- 1 Tbsp. extra virgin olive oil
- ½ tsp. cinnamon
- ½ tsp. garlic powder
- ½ tsp. chili powder
- 8 cups organic mixed greens
- 2 organic pears, chopped
- 4 Tbsp. sliced almonds
Dressing:
- 2 Tbsp. organic apple cider vinegar
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. organic honey
- ¼ tsp. cinnamon
Directions:
- Preheat the oven to 400 degrees.
- In a glass rectangular baking dish, toss together the sweet potatoes, sweet onion, garbanzo beans, olive oil, cinnamon, garlic powder, and chili powder.
- Bake for 30-35 minutes, or until the sweet potatoes are fork-tender.
- Once removed from the oven, the roasted vegetables can be enjoyed warm or chilled on the salad.
To serve: On top of two cups of organic mixed greens place ¼ of the roasted vegetable mixture,
half of a chopped pear, and one tablespoon of slivered almonds. If desired, drizzle up to a
tablespoon of the dressing over the salad.
Nutrition:
Per individual serving (without dressing): 291 calories, 8.1 g fat, 0.9 g saturated fat, 0 mg cholesterol,
43.7 mg. sodium*, 49.5 g carbohydrates, 11 g fiber, 16.4 g sugar, 8.6 g protein
*Sodium calculated with no salt added canned garbanzo beans.
Per full serving of dressing (also makes 4 servings): 76 calories, 7 g fat, 1 g saturated fat, 0 mg
cholesterol, 0.2 mg. sodium, 4.5 g carbohydrates, 0.1 g fiber, 4.3 g sugar, 0 g. protein
Sweet Potatoes: Sweet potatoes are rich in vitamin A, vitamin C, manganese, vitamin B6, tryptophan,
potassium, fiber, vitamin B5, copper, and vitamin B3. They possess a variety of health-boosting benefits
contributed to their high antioxidant content, anti-inflammatory nutrients, and nutrients that can help with blood sugar regulation.
Onion: Onions are high in vitamin C, fiber, molybdenum, manganese, vitamin B6, folate, potassium, and
tryptophan. They are rich in sulfur-containing compounds that not only contribute to their odor, but
to their varied health benefits, including benefits to connective tissue . Onions, when in combination
with a vegetable-rich diet, can contribute to heart attack prevention. Onions can also help increase
bone density, proving especially useful for women of menopausal age experiencing bone density loss.
Additionally, onions offer cancer protection benefits and contain anti-inflammatory properties.
Garbanzo Beans (Chickpeas): Chickpeas, or garbanzo beans, are a good source (if not great or excellent)
of molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus, and iron. Garbanzo
beans offer digestive tract support, antioxidants, decreased cardiovascular risks, improved blood sugar
regulation, and increased chances for satiety/ can lead to decreased overall caloric intake.
Extra Virgin Olive Oil: 75% of olive oil is made up of monounsaturated fats. Studies have shown when
individuals increase their intake of monounsaturated fat (and decrease intake of other fats), their
triglycerides and LDL (“bad”) cholesterol levels decrease. Olive oil also contains a wide variety of
polyphenols, which contribute to a variety of their health benefits, like their anti-inflammatory and
cardiovascular benefits.
Cinnamon: While studies are still being done on the health properties of cinnamon, current studies
suggest cinnamon may play a role in lowering blood sugar, particularly in diabetics. Additionally,
some studies are hinting that cinnamon may also offer antioxidant effects, fight bacteria, and reduce
inflammation.
Garlic: Garlic is a good source of manganese, vitamin B6, vitamin C, selenium, calcium, tryptophan,
phosphorus, vitamin B12, and copper. It offers cardiovascular benefits, anti-inflammatory benefits,
antibacterial and antiviral benefits, and cancer prevention. Also, recent studies are suggesting garlic may
even improve the absorption of iron.
Chili Powder: Chili powder can relieve achy joints, as capsaicin, found in chili peppers, has an anti-
inflammatory effect. This can help ease arthritic swelling and pain.
Mixed Greens: Salad greens are a great source of vitamin A and vitamin C, and also contain some
B vitamins. They’re also a rich source of iron, calcium, and some trace minerals like magnesium,
phosphorus, and potassium. If the mixed greens contain dark leafy greens like spinach and kale, they’ll
also be good sources of vitamins E and K. These vitamins and various phytonutrients can help combat
cancer, diabetes, cardiovascular disease, and hypertension.
Pears: Pears are great sources of fiber, vitamin C, and vitamin K. They provide antioxidant and anti-
inflammatory support. Some studies suggest consuming pears lead to decreased risk of type 2 diabetes,
heart disease, and cancer. Additionally, compared to other fruits, pears can have better digestibility and
decreased allergic response in sensitive individuals.
Almonds: Almonds provide a good source of manganese, vitamin E, magnesium, tryptophan, copper,
vitamin B12, and phosphorus. Almonds can lower LDL cholesterol and risk of heart disease. They also
help protect against diabetes and other types of cardiovascular risks.
Apple Cider Vinegar: Apple cider vinegar comes from pulverized apples that have had their sugars
broken down and fermented by bacteria and yeast (vinegar is more fermented than alcohol!). According
to some recent studies, apple cider vinegar can lower blood glucose in diabetics, lower cholesterol and
high blood pressure, kill cancer cells, and can help with weight loss.
Honey: Raw honey can be an anti-bacterial, anti-viral, and anti-fungal agent. Some recent research is
suggesting honey can aid an athlete’s performance and can be helpful with wound-healing. Honey is also
a host to many antioxidants. Those looking for sugar alternatives may be interested in honey because
it has a lower glycemic index, which means it doesn’t have as drastic an increase on one’s blood sugar
levels.
